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Finding Meaning Joy and Happiness (FMJH) Project Logs

Part One

Name: ______ _________________ Section Time: ______________________

A. Personal Values: Reflect on what you value and how those values guide your daily choices. For example, your core values might include constructs such as Religion, Education, or Family.

My Core Values:

How Exactly Does This Value Guide Your Choices:

Honesty

This value drives me to make realistic decisions that I can account for. It makes me to reflect keenly on the decisions the I make and identify what went I did wrong.

Collaboration

Some decisions and activities are hard to make alone, and I believe consultation makes me to be in a position to gather sufficient information to make decisions.

Self-improvement

I am imperfect. I make mistakes, but believe in never making the same mistake twice. So I look at past mistakes to enable me make better decisions and improve myself.

B. Fitness Log: Practice fitness for a minimum of 30 minutes, 3 times a week, for 3 weeks. Complete the log chronicling the activities you chose and be specific. Be sure to vary your fitness experiences—in other words, doing cardio for each activity is not acceptable.

Date:

Week 1- Activities: (Type of activity, what exactly did you do)

Time Spent:

15/1/2018

Aerobic Activities: jogging and running

40 minutes

17/1/2018

Flexibility Activity: Stretching (arm across chest, shoulder and chest)

35 minutes

19/1/2018

Muscle strengthening activity (pushups and sit ups)

40 minutes

Date:

Week 2- Activities: (Type of activity, what exactly did you do)

Time Spent:

22/1/2018

Flexibility activity (standing calf stretch and adductor stretch

30 minutes

25/1/2018

Aerobic activity (rope skipping)

30 minutes

27/1/2018

Muscle strengthening activity (performing biceps curls)

35 minutes

Date:

Week 3- Activities: (Type of activity, what exactly did you do)

Time Spent:

29/1/2018

Aerobic activities (brisk walking, jogging, running)

50 minutes

2/1/2018

Flexibility activities (standing quadriceps, triceps stretch)

40 minutes

4/1/2018

Muscle strengthening activities (kickbacks and squats)

45 minutes

C. Eating Log: Keep a detailed log for 3 days, of everything you consume including: beverages, alcohol, snacks, candy, meals, gum, cigarettes, vitamins, etc. Record the quantity of food you eat. Be as absolutely specific as you can—for example, we would like for you to actually list whether you had one, two, or three scopes of ice cream. Reflect on whether you feel the food choices are healthy and nutritious.

	What you Ate:	How Much:	Reflection
Day 1	Breakfast: Tea bread Lunch: Salad yoghurt Dinner: Fish tacos Mango juice Misc. Popcorn	1 cup 4 slices 1 bowl 250 ml 1 plate 1 cup 2 quarts	I balanced various foods including vitamin carbohydrates, proteins and fats, hence a healthy combination.
Day 2	Breakfast: Scrambled eggs Orange Lunch: Chicken Mashed potatoes Lemonade Dinner: Salmon Misc.: Diet Coke	2 1 1 wing and thigh 1 cup 1 cup 4 ounces 2 cups	I obtain most nutrients from these foods and kept them within healthy levels
Day 3	Breakfast: Fresh fruit juice 2-egg white omelet Lunch: Sandwich bread Roast beef Dinner: Salad Yoghurt Misc.: Mixed berries	1 6-ounce cup juice 2 eggs 2 slices 2 oz. 1 plate 250 ml 1 cup	I included most of the nutrients and consumed a good level of fats.

D. Sleep Log: Experience the benefits of sleeping seven to eight hours a night for 3 days in a row. Like the “unplugged” exercise, be sure to PREPARE for this so that you are not trying to do it during a three-day stretch where you have two papers due. Record your experience on the sleep log.

Day:

Exact Number of Hours you Slept:

How did you feel? What was it like?

I woke up feeling fresh and so energetic enough to face the day ahead. There was no fatigue I usually feel when I lack sufficient sleep.

I felt that compared to the time before I went to sleep, my mind was freed up. I woke up feeling light, ready to take up the daily activities.

My mind and body felt at ease. I was able to move easily due to the rejuvenating sleep. A burst of new energy had been pumped in my veins.

E. Genetics / Risk Taking: Have a discussion with members of your family to identify 3 risk factors associated with your genetic history for illnesses/health problems (e.g., Type II Diabetes, Prostate Cancer) and then comment on ways that you can help reduce this risk. Then, identify and reflect on 3 of your current risk behaviors (e.g., drinking too much alcohol, drug and cigarette use, poor diet, etc.) that, if continued, may negatively affect your health, and then record what you can do to reduce your risk.

	3 Genetic Risk Factors That Run In Your Family:	What Can You Do To Help Reduce Your Risk:
1	Heart disease	Increasing exercises, adopting a healthy lifestyle.
2	Type 2 Diabetes as an inherited malfunction	Increasing physical exercise and monitoring my diet.
3	Obesity as an inherited malfunction	Increasing physical exercise, monitoring my diet
	3 Personal Risk Behaviors:	What You Can Do To Reduce Your Risk:
1	Lack of sufficient sleep	Schedule activities to get sufficient sleep
2	Insufficient diet monitoring	Maintaining a food log to trace the path of my health to avoid any deterioration.
3	Limited types of exercise.	Diversify types of exercises to ensure well-distributed training effect in the body.